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Inflammation is the root of many different diseases, including; auto-immune disease, chronic pain, fibromyalgia, migraines, heart disease, asthma, arthritis, IBS, etc… Because of this, the principles and guidelines in this blog series are basic and fundamental. I will do my best to talk about the individual conditions as they arise, but this is a generalized diet. In upcoming blog series, we will take a deeper look into some of these individual conditions, and how even more detailed nutrition can help in these specific cases.

What is Inflammation?

Inflammation is the hallmark of the body's ability to heal. We've all seen this superficially on the skin, as a reddening reaction at the site of an injury that is often followed by heat, swelling, and pain. This inflammatory response is the immune systems reaction to injury, infection, or environmental toxins. These different actions cause the localized tissue to produce hormones (braykinin and histamines) to signal the immune system, and dilate the blood vessels to increase blood flow to the area. Several different defensive cells are produced, and the dilation of the blood vessels helps to speed their arrival to the area. Inflammation is a very important part of our health and natural ability to heal.

There are two different types of inflammation Acute and Chronic.

Acute inflammation is the body's immediate reaction to an injury, infection, or foreign body. This is what you see when you scrape your knee, sprain your ankle, have bronchitis, or a sore throat. The body does it's job during the inflammatory state, and then retreats after a couple of days, reducing the inflammation.

Chronic inflammation is long term. Chronic inflammation is a signal that there is an ongoing problem, or a problem that was not treated correctly. Chronic inflammation is progressive, and stimulates different defensive immune cells to react. Often there is not heat and swelling, but pain and other internal damage, with bouts of acute inflammatory symptoms. This is seen in rheumatic arthritis, spinal disc injuries, auto-immune disease, IBS, allergies, asthma, artery disease, migraines, etc…

POOR DIET: ​Foods that are high in sugars, and inflammatory fats can increase the amount of inflammation in the body. Also, if diets are deficient in nutrients that heal the body such as healthy anti-inflammatory fats, enzymes, probiotics, antioxidants, vitamins and minerals, the body cannot heal and thus the inflammation continues.

STRESS: There is a delicate balance between the hormones of the body, stress and inflammation. In the normal cycles, hormones from the adrenals work to reduce and regulate the inflammatory responses of the body. Stress weakens the adrenals, and reduces their ability to regulate inflammation. Often causing the body to have either an increased sensitivity to stimuli or not be able to shut off once stimulated.

ENVIRONMENTAL TOXINS: In our world we are constantly bombarded with destructive chemicals. Many different fertilizers and pesticides used in our foods have been found to be toxic and cause inflammatory reactions in the body. Our body care products are often full of preservative known to disrupts our hormones and immune responses. Our tap water is often contaminated with synthetic hormones, and toxic minerals. The cleaners we use in our homes are another source of immune and hormone disruption, as well as being toxic.

PHYSICAL INJURY: Many physical injuries can lead to chronic inflammation as the body is constantly trying to heal the area. Spinal disc injuries are a common cause of chronic inflammation and pain. Sometimes there is a physical tear to the disc, other times it has become displaced. In each of these cases there is continued pressure on the muscles, nerves, and facial surrounding the injury that are constantly signaling the immune system's healing responses. Over time, as the body tries to heal the area, the body because stuck in a chronic pain-inflammaiton cycle. Sometimes to properly heal the area, we need to reset/reboot our inflammatory processes. Give the immune system a break. There are some cases in which these can be healed with proper diet, exercise, and regulation of the immune responses. In some cases it becomes a lifelong yo-yo, where proper diet is crucial to maintaining a balance and reducing excessive inflammation flareups.

Once you get into a state of chronic inflammation, you become stuck in a vicious cycle. The immune system, and increased inflammation are now causing damage, and thus increasing the stimulation of hormones which in turn increase the production of defensive cells, which cause damage, which increases the stimulation of hormones which…..you get the idea.

Basic Dietary Principles to Reduce Inflammation

Diet can either heal us or hurt us. All health begins with the food we consume. No matter how much you exercise, or how much medication you take to "heal" your conditions. If you are not creating a strong foundation with the food you consume, then nothing will work. If you truly want to heal your body, you must begin and end with diet. ​

Like I mentioned above, this is a starting point to healing. Depending on the type of Chronic Inflammation you have, you principles may vary, or become much more strict. You may have to take it farther, and we will discuss that as we go through this series.

CLEAN UP YOUR DIET: This is the most crucial of all the principles, and you will find that just by doing this, you will have eliminated many foods that either create inflammation or perpetuate the cycle. It is actually a very simple concept. Eating foods in their natural whole state. Enjoying foods in their freshest and most nutritious forms, Sticking to basics like, fruits, vegetables, legumes, seeds, nuts, whole grains, eggs, and meats. This alone will remove processed, and chemically made "un-real" foods that have taken over our Modern diets.

REDUCE EXCESSIVE AND ADDED SUGARS: There are multiple studies on the detrimental effects of excessive amounts of sugars in the diet. In a natural and balance diet, our body needs sugars. Fructose is a fuel for the brain, and Glucose is a fuel for every cell in our body. But in excess, or not properly balance, these fuels become toxins. In our society, we consume excessive amounts or processed and packaged foods that are full of refined flours and sugars, and lead very sedentary lives. These inactive lives and diets rich in unused fuels causes excessive weight gain, hormone disruptions, and internal damage. This is a hot topic, and one that we need to address further…and will. AVOID: Pre-packaged crackers, pastas, breads, cookies, cakes, sodas, vitamin waters, gatorades, most granola bars/power bars/protein bars, chips, and other foods that come packaged and loaded with preservatives.

LEARN TO LOVE FAT: It's time to let go of the decades of poor nutritional guidelines that were shoved down our throats. It's time to say good-by to low-fat diets, and hello to Olive Oil, Nuts, Seeds, Fish, Grass-Fed Butter, Avocados, and Coconuts. It's time to start increasing nutritionally dense fats and saying good-bye to sugar laden, low nutrient carbohydrates. Many nutritional fats work as anti-inflammatories in the body. Without a proper level of good fats in our bodies, our hormones cannot function (Our hormones are made from fats!), our brain slows down (over 60% fat), our nerves become hypersensitive to stimuli, and our cells become weak. One of the many theories on the scary increase in degenerative diseases such as Auto-immune, diabetes, heart disease, Alzheimer's, etc.. is because of the decades of poor nutrition, and the ideas that were shoved so deep into us that many are still finding it difficult to let go of the old low-fat ideals, and embrace the full-fat life. I promise this will not cause weight gain, if anything it will promote weight loss. More to come.

TASTE THE RAINBOW: NO, I DO NOT MEAN SKITTLES!!! What I mean is embrace the rainbow of colors found in fruits and vegetables. Foods that are rich in color are also rich in nutrition. They are also higher in antioxidants. Colorful foods are also good for your mental state. Different colors are associated with different psychological affects in the body. Studies show a correlation in the colors of our foods we eat and our emotions. Vibrant color is happy, and makes us happy. Bland colors lead to depression, and low mood levels.

SPICE IT UP: Use herbs to flavor your meals. There is such an amazing array of herbs out there that not only add vibrancy to our meals, but are packed with nutrients, antioxidants, and anti-inflammatory phytochemicals. Garlic, Ginger, Turmeric, Parsley, Cilantro, Oregano, Lemongrass, Curry, Fennel, Dill, Mint, the possibilities are endless. Stimulate your body and your brain with these intense flavors, not added sugar.

LIMIT CAFFEINE AND ALCOHOL: Although the research on the inflammatory affects of caffeine are often contradictory, I recommend limiting or removing your caffeine intake. Caffeine is dehydrating, and drying. If you are not fully hydrating or your symptoms are very dry and hot in nature, the caffeine may make symptoms worse. On the contrary, some research shows that antioxidants in coffee and cocoa are anti-inflammatory, reducing inflammation marker and reducing the risk of cancer, specifically in the intestines. Alcohol is another controversial drink. Like caffeine, alcohol is dehydrating and drying. It can increase hot natured inflammatory condition. If you plan on consuming alcohol, choose wisely and keep it in moderation. Red Wine, like Dark Chocolate, contains high functioning antioxidants that help to reduce oxidative stress and inflammation. Moderation is not a bottle! Keep it in check, or you will swing the other way and CAUSE more inflammation.

QUALITY NOT QUANTITY: We eat too much, and we eat too much crap. Sorry, but we as a society do. We need to eat less! This is another viscous cycle that must be addressed. How many of you are overweight? Raise your hands. How many of you are overweight and constantly feel hungry? Another raise of hands. I am sure there is a large number of you out there. Here's why? It all begins with poor food choices, and a lack of nutrients. Often those consuming poor diets, or nutrient deficient diets, find themselves craving more food, even though they are eating large amounts of calories (well over what they need). This is because the foods they are consuming are nutrient deplete but high in carbohydrates and sugars, and the cells are actually STARVING for nutrition. Excessive weight is also a trigger for inflammation. Fat cells produce hormones, these hormones can cause an imbalance in the immune systems responses. As fat cells expand and are pushed past their natural storage capacity, they produce more hormones, thus perpetuating the inflammation cycle. How do you fix this? Weight loss is an entire blog series on it's own, but it all starts with choosing QUALITY food sources over a of QUANTITY of food sources. Choosing nutrient dense foods and smaller amounts over large amounts of poor quality foods. You'll be surprised at how much your food cravings and excessive hunger go away when your cells are getting the correct amount of nutrients.

EAT WITH CONSCIOUSNESS: This should actually be up at the top. With all clients, regardless of condition, when we are making dietary changes, I ask them to start with the basic concept of eating with consciousness. What does this mean? It means when you sit to eat, sit to eat. Turn off the TV, turn off the distractions, focus on your meal, the enjoyment, how it tastes, how it makes you feel, take it in with your senses (smell, taste, texture, temperature). Ask yourself, "How does it make me feel?", and when you get to the point that you are satisfied (not full) STOP! You have just had a meal that means something. By taking in your meal, you are allowing your body to talk to you. You are listening to how food affects you. You will learn to control food, not have food control you. You may also find correlation to foods that are healing and foods that are harming in your diet.

LEARN TO PROPERLY PREPARE YOU FOOD: There are so many basic food preparation techniques that have been lost to current generations. Many foods NEED to be processed correctly to reduce their inflammatory chemicals. We all know we cannot eat potatoes raw...I hope we all know this. But, we have forgotten about the need to soak/sprout grains and legumes, and cooking greens. Traditional cultures developed these processes for a reason, and we have forgotten many of them. Leading to some of the issues we currently have in chronic dietary inflammation. This is an important step, but one that will take some time to re-learn.

GET YOUR GUT HAPPY: Years of poor diet choices can reek havoc on the intestines, making intestinal walls inflamed and weak. When the intestines are weak, they poorly absorb nutrients. They easily absorb sugars, though. The bacteria of the digestive system are an important component to the immune system as well, and is often our first line of defense. Probiotics (the good bacteria of our digestive system), when balanced, happy, and fed, produce a number of anti-inflammatories, as well as energy sources for the intestinal cells. There have been huge leaps in research in the last couple of years in regards to the important role our gut bacteria play in our entire bodies health, including mental health. This plays off principle 7. Learning to Properly Prepare your Food. Natural fermentation, and culturing is a lost art. Not many people make and eat cultured foods anymore. If they do, it's most commonly poorly cultured, sugary low-fat yogurt. Please, throw this out! I love cultured dairy, but most of the store bought is junk. There are a few very well done brands out there, Nancy's, Bulgarian Yogurt, etc...all full-fat and all plain! Add your own flavor, and learn to love the tartness of true yogurt. Other sources would be natural pickles, sauerkraut, kim chi, etc… I love making my own cultured vegetables, and my children love eating them. Honestly their favorite is the cultured Cabbage/Beet/Kale "parfaits" that I make with Caraway and Juniper Seeds.

STAY HYDRATED: Soda, Black Tea and Coffee do not count. Yes, they are often made with water, but other compounds in them are dehydrating. Stick with the good stuff, real water. If you need a good electrolyte substitute, make your own vitamin waters (don't drink "Vitamin Water" or Gatorade, unless you are a super athlete, even then it's questionable.) I love fruit infused waters. Water is as necessary, if not more, for controlling chronic pain and inflammation, as the food you eat. It is estimated that 70% of the population is dehydrated. Long term dehydration can start in childhood, with poor drink choices, and lead to chronic issues and inflammation years later. But, it's never too late to change. If you have children, now is the time to instill healthy drinking habits. Sodas should NEVER be drunk! PERIOD! Water makes up the majority of our body (80+%). It is a cooling, and lubricating mechanism. When we are deficient the body can heat up and dry out, causing friction and inflammation. Dehydration also causes an increase in pain perception, and reduction in blood flow to the brain. Over time, chronic dehydration can affect the neurotransmitters of the brain. Even mild dehydration can affect your mood, causing mood swings and depression.

Because this is a LIFE CHANGE, I would be remiss if I did not talk about two life factors that those with inflammation must address

GET ACTIVE: Walk, Dance, Bike, Jog, whatever, just get moving. There is a huge correlation between inflammation, and specifically inflammation with chronic pain, and physical activity. I don't like the word "exercise." It sounds so scary, and hard, especially when you are dealing with chronic pain, impossible. I like to say "Get Active." This can mean a number of things, and it can be as simple as walking the block for those who have debilitating pain, and moving up as it improves. This can mean turning on some music and dancing. This can mean parking at the far end of the parking lot and walking a bit farther. Riding your bike to places within a 5 mile radius of your home. Join a hiking or walking group. Learn to do muscle strengthening while cleaning house. This all adds up. How does this activity help. Research shows that physical activity as simple as increasing the number of steps you take per day, increases the number of anti-inflammatory chemicals in the body. Physical activity also helps to increases blood movement through the blood vessels, clearing out areas of inflammation and debris, and increasing the nutrient and oxygen rich blood delivery to those areas. This is especially important in those who are overweight, because the added fat cells makes it harder for the body to oxygenate, and move blood through the tissues. Here is a wonderful article on the subject.

LEARN TO MANAGE AND REDUCE STRESS: Stress, as I mentioned, is associated with the perpetuation of inflammation and pain by disrupting the regulation of hormones in the body. Take a good look at your life. What are areas of you life that are high stress? Can you eliminate them? If so, do it! If not, learn to manage it. Take self help classes on how to manage stress. Start a yoga or meditation routine. Start subscribing to positive quote emails to keep your spirits and confidence up. Walk away. Let it go! If it's serious, get help! See a licensed therapist that can help you work through it in a positive way.

​The Next Steps:As I mentioned, the above is the starting point. Many of you may already be incorporating the above principles, and that is great! But for many, the above is where you need to be. You are changing not only what you eat, but how you view food. This is how you create a plan that works, not a short term diet. This is a lifestyle choice and a lifestyle change. This is the beginning. The next steps will take you deeper into your healing process. Digging deeper may need to involve professional help for testing and coaching.

KNOW YOUR TRIGGERSWhat are triggers? These can be anything, foods, environmental chemicals, allergens, etc... In any case of chronic inflammation, you must rule out anything that is either causing the inflammation, or is perpetuating the inflammation.

FOOD ALLERGIES: Almost everyone has heard someone say, "I'm off Dairy." or "I'm Gluten Sensitive." at this point. This is not something I throw around lightly, or assume that because someone has an inflammatory disease, that they should automatically remove Gluten, Dairy, Soy, Eggs etc… I am not anti any food, other than processed junk. Everyone has a different trigger and a different level of reaction to foods. I'll use myself as an example: For years I suffered from Adult Onset Asthma. It was bad. I was using 3 different medications to keep my symptoms at bay (Which was really hard for someone like me.) I tried removing dairy...no change. I tried removing grains...no change. I tried every common allergen in the book...nothing. FINALLY, I did a food allergy blood test...PEARS!!!! My ONLY strong trigger was pears. Who would have thought, not me. This was a huge learning point for me. In clinic, I was constantly telling people to remove dairy first, and talking about the high rate of diary issues in those with inflammation, and in my case it was not even a sensitivity on my list. I highly recommend blood testing BEFORE removing any specific foods (Other than processed foods). These tests have become very good, and very accurate, and they can give you a good place to start, whether it is Gluten, Yeast, Dairy, or something else completely. For me, at the time, I rented a cottage on a PEAR ORCHARD. I removed pears (and it took almost 2 years for my symptoms to fully disappear) and am symptom free.

ENVIRONMENTAL ALLERGENS: This is another one that can be done with a simple blood test to rule out any environmental allergens that may need to be removed from the home environment. This can be dust mites, pet danders, grasses, trees, etc. I will say, often those who start down this journey and begin eating a more nutrient dense, and balanced diet have a reduction in environmental allergens. Some do not. Using myself as an example again...and back to my Asthma. I grew up with a cat. I worked in vet clinics for over 10 years, and never had an issue with cat dander UNTIL the pear orchard/asthma days. The only other thing to arise in my blood work was CAT allergies. I was hopeful that I would be able to just cut the pears and be done. Although my symptoms got better, and I no longer needed medication. I would still get choked up when I would cuddle with my kitty. It would be acute and not last for days, but it was there. When we moved, we made the decision for him to be an outdoor cat, and I would not handle him as much and make sure I washed my hands immediately. Having him out of the house was significant. I know now that I have serious cat allergies. Although they will, most likely, never improve, I know how to use this information to manage my life better.

ENVIRONMENTAL HORMONES DISRUPTERS: Our homes are toxic. We use cleaners and disinfectants. Our tap water is full of chlorine and fluoride, as well as hormones from birth control and hormone replacement therapies that are excreted in urine and unable to be filtered out of our water supplies. Not to mention the estrogenic chemicals found in our plastics, shampoos, conditions, lotions, soaps, etc...that are associated with increased pain, inflammation and cancers. All of these affect the natural hormones in our body. Many of us can go on, relatively unaffected by these chemicals. Others, especially those in chronic inflammatory states, are more sensitive. If this is something you want to dive into deeper, I recommend contacting someone who specializes in detoxifying homes. They will come in and look at your products, cleaners, etc...and recommend replacements or removal to reduce your household exposure. Another important source of Environmental Hormone Disrupters and Inflammatories are the pesticides, hormones and GMO's in our food system. Many of these pesticides are known to effect the hormones of the body, especially in women, are carcinogenic, and are foreign bodies that the body deems a threat and a simulator of the inflammatory response. Sure, many of us again, can go about life consuming these with no noticeable reactions. But, over time, this stimulation can eventually cause a complete auto-immune response. Or, in the case of those in an inflammatory pattern, it can make symptoms worse and keep the cycle going.

Are you ready to make the changes to reduce your inflammation?

If the answer is, "Yes!" I hope that I can help you begin this new life. Remember, you didn't get here overnight, so don't expect things to change overnight. There will be times that are hard, and you may feel like giving up. DON'T. If anyone every needs extra guidance or coaching, please let me know.

Over the course of the next couple of days, we will dive deeper into the above principles. My goal, as always, is to give you the tools to take charge of your own health.

This is a NEW LIFE, not a diet. There will be falls. But remember...

Our greatest glory is not in never falling but in rising every time we fall.

- Oliver Goldsmith

Breakfast #1: Scottish Oats

Oats are one of the grains that needs to be soaked overnight before cooking. Either sprouting or slightly fermenting to breakdown the phytic acid in the grain (you can buy already sprouted oats, or soak them overnight). Phytic acid is a compound found in grains that binds to minerals. Phytic Acid cannot be broken down in the body, because we lack the enzymes to do so. There are pros and cons to phytic acid. High amounts can lead to mineral deficiencies, because these minerals are bound to the phytic acid and then eliminated. Phytic acid, in excess, can inhibit the absorption of proteins and fats as well. Because phytic acid is not broken down in the digestive system, high amounts can increase inflammation of the intestinal wall. On the positive side, phytic acid also binds to harmful chemicals in the body, like environmental toxins. In smaller amounts, phytic acid works as an antioxidant, reducing inflammation. The sprouting and fermenting process does not breakdown ALL of the phytic acid, but creates a balance of whole and broken phytic acid. It unlocks more of the nutrition in the grains, and retains enough phytic acid for the benefits.

Scottish Oats, are oats that have been milled into a finer (polenta like) meal. I like it's creamy, "cream of wheat" feeling. Oats are often hard on my system, and this form is much easier for me to digest.

I topped my Scottish Oats with a dollop of Grass-Fed Butter (look at how orange and nutrient dense that is), full-fat, cultured plain yogurt, raspberries, hemp seeds and salt. I like mine salty and buttery!!!

Lunch #1: Asian Chicken Salad

Look at all that COLOR! Not only is it tasty, but it's pretty. Doesn't that just make you happy! All that color means lots of nutrients and antioxidants.

In a container, mix all marinade ingredients. Add chicken and let marinate for a minimum of 30 minutes. Heat grilled to medium heat. Place chicken on hot grill, and cook one side for 5 minutes, or until browning and grill marks present. Flip, coat in marinade and cook until cooked through. Remove and let rest 5-10 minutes before slicing.

In a large bowl, add vegetables and drizzle enough dressing to coat salad, but not make it soggy. Makes 4 meal sized servings. Top each servings with 4 oz. of Grilled, sliced chicken breast.

Dinner #1: Chicken Avocado Soup

I absolutely love brothy soups. Broth is a superfood. There are so many nutrients found in good stock. Bone broth is all the rage right now, which is good for supplying proteins, minerals, collagen, fat, B Vitamins and Vitamin C, all in very easy to absorb forms. I actually prefer, bone and meat stock. So, taking a leftover chicken carcass with some skin, or bone with significant meat and cartilage on in (I've used venison joints). This creates a nutrient dense superfood broth, especially if you are cooking it with some rich herbs like parsley, cilantro, oregano, rosemary, or sage. This carcass broth is full of all of the above, but also things like gelatin, glucosamine, chondroitin, MSM and Hyaluronic Acid. All nutrients that are great for joints, tissue, and intestinal inflammation. It is a super easily absorbed source of hydration and electrolytes. There is actually some controversy around bone broth, there's always a controversy, right. Broth has Glutamic Acid. The longer it is cooked, the more it has. Meat broth (carcass broth) has less. Glutamic Acid is an excitability neurotransmitter in the brain. Some have correlated bone broth and Glutamic Acid with an increase in seizures. There are actually quite a few studies and diets designed to treat seizures that rely heavily on high fats and broths....the Ketogenic Diet. If you are suffering from seizures or seizure like migraines, I think Meat broth is fine. Glutamic Acid is found in most all foods, and is higher in some plants than you would get in a broth.

For Broth

I take a chicken carcass and put it in a crockpot. Add plenty of water to significantly cover the carcass. Add your desired herbs, a handful of salt, and 1/4 cup of vinegar. The vinegar helps to extract nutrients from the bones. Cook on low overnight, 12-24 hours. Use broth in soup, store, or drink.

​In a large stock pot over medium heat, add Avocado Oil, Onions, and Garlic. Saute until fragrant, add chicken, season generously with salt and pepper, add cumin and cover. Stir frequently and cook until thoroughly cooked. Once chicken is thoroughly cooked, and a good amount of juice has formed, pour in Chicken Broth, and add in Green Chilies. Bring to a simmer. Add the Kale, and cook until wilted. Add in the Tomatoes, Avocados, and Lime Juice. Heat and serve, top with fresh Cilantro. Top with your favorite salsa, or quality, cultured sour cream.